Five ways to avoid dying in a triathlon

Triathlons may be especially risky for men over 40, due to the strain on the heart during the event, experts say. (Shutterstock)

As more and more triathlons are springing up around the globe, so are media and blog reports of deaths during races, leaving some to wonder, are they too dangerous?

Media reports in the US last week warned that the rising age of the competitors highlights the intense strain on the heart when going through the paces of a triathlon. Men who are between 40 and 60 years old hold 32 percent of the membership in USA Triathlon, the sport's official governing body in the country.

The death rate for triathlons is about twice that for marathons, due to the increased intensity of the competition and the initial swimming leg of the events, according to a 2012 study in the journal Mayo Clinic Proceedings.

However, USA Triathlon reports that the increase in the number of fatalities is simply due to the increase of participation. While of course any intense endurance competition comes with risks, USA Triathlon team coach Gale Bernhardt offers a few tips to keep safe via Active.com.

1. Get clearance from your doctor - If you have a history of heart disease or other concerns, get a confirmation from your doctor that you can train and participate.

2. Properly train - This seems obvious, but race day shouldn't be a test to push yourself farther than you ever dreamed. Train well for the distance of the race and be prepared.

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3. Be prepped for the water - If you're swimming an open water event, be aware of the water temperature, try a few practice runs in open water beforehand, and purchase the appropriate gear, such as a wetsuit suitable to the water temperature. Be sure to prepare mentally to calm your anxieties before the race kicks off.

4. Warm up on race day - While there isn't proof that a warmup can prevent problems, it won't hurt. Jump into the water before the race for five to 10 minutes.

5. If you're having problems, get help - "You must be honest with yourself," writes Bernhardt. "It might save your life."

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